Friday, September 16, 2022
WOD
Warmup
3mins Bike, Row, Run
Activation
At Wall: Standing Shoulder Circles Tx Ext Wall Angels Table Top Shoulder Circles Hip CARS Plank Taps Wall Hold Hollows Heel / Toe Rocks POSE Run
Prohab
Hand Wall Walk x2 SL Med Ball Pivoting Scale x6 2 Rounds
Strength
Incline Reverse Flyes x8 s.s. Front Raise Ring Rollouts x5 Prone Banded Pull Downs x8 3 Rounds
WOD
400m Run 10x Roof Breakers (x5 per) 8x C2B Pull ups 3 Rounds
Campfire Cooldown
Calf Stretch at Wall Couch Stretch Floor Scorpion